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Chest gains

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Posted by: MACCA

At the moment i am happy with the gains i am making with my shoulders, back,arms and legs but my chest size seems to be lagging. I have a seperate chest day where i do incline, flat and decline either dumbells or barbell i also do dumbell flyes. Reading through some of the threads there are a lot of questions about the benefit of benchpressing, which i must admit i really enjoy doing as the gains in the overall weight of kilos/pounds iam lifting is good.Sometimes i will have a heavy chest day usually on a monday and chuck a light day in thursday/friday, monday would be too failure as i workout with another guy and we spot each other.
What i am asking is; what do you guys find to be the best exercises,to actually gain size in your chest?
ps; i am eating good and strict and have been taking whey protein.


Posted by: CowPimp

Quote:
Originally Posted by MACCA
At the moment i am happy with the gains i am making with my shoulders, back,arms and legs but my chest size seems to be lagging. I have a seperate chest day where i do incline, flat and decline either dumbells or barbell i also do dumbell flyes. Reading through some of the threads there are a lot of questions about the benefit of benchpressing, which i must admit i really enjoy doing as the gains in the overall weight of kilos/pounds iam lifting is good.Sometimes i will have a heavy chest day usually on a monday and chuck a light day in thursday/friday, monday would be too failure as i workout with another guy and we spot each other.
What i am asking is; what do you guys find to be the best exercises,to actually gain size in your chest?
ps; i am eating good and strict and have been taking whey protein.
You could just try increasing the volume/frequency, doing 1 and 1/4 bench press, or possibly giving low pulley cable benching a shot.

The 1 and 1/4 bench press is where you lower the bar, touch your chest, go up only a portion of the way, come back down and touch your chest again, then finish the repetition. Your chest is most active at the bottom of the bench press, so you are doing more work in that range with this method.

A low pulley cable bench is like it sounds. You find a dual cable stack with two pulleys down low on opposing sides of the stack, like you were going to do cable crossovers but with the lower pulleys. You stick a bench dead center in between them. Now you use some type of one-handed attachment on each side. Lay on that bench and start bench with those cables. The line of pull engages the chest in performing both of it's major functions: horizontal adduction of the arm and shoulder flexion.


Posted by: MACCA

Thanks cowpimp, with the 1 and 1/4 bench should i still lifting the same amount of weight?







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